I am currently 175 lbs, 5'9 and I do cardio (mostly biking) for 30-60min a day, taking sundays off. I am looking for a decent diet to drop 10 pounds before I potentially start a work-out routine to gain lean muscle. I hear so many things that contradict one another..

How much protein should I be intaking, and how much carbs should I be intaking? Should I be eating carbs pre or post workout? I get a lot of sleep and I drink a lot of water. My current calorie intake is about 1400cals a day, I try to keep protein a little low and I am unsure what it should be and what my carb intake should be..

Help? thanks.